1600 SW 17th Ave
Ocala, FL 34471

06/17/2017

June 16, 2017

Announcements

Bacon Beat Down
Daytona ocean center
June 23-25
http://thebaconbeatdown.com/
CrossFit Ocalas Flag Football

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CrossFit Ocala – CrossFit

for weight lifting athletes will pick one or the other movements to work on and my do power or squat.

View Public Whiteboard

CFO2 (No Measure)

10 – 3 count jumping jacks

then

50 ft walking hi kick –>

50 ft walking lunge –>

50 ft karaoke –>

50 ft butt kicks –>

50 ft hi knees –>

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-12 pullups

-100m Run

-12 KB goblet squat 53/35

-100m Run

-12 Deadlifts (185/115)

Hang Snatch (3 rep)

Hang Clean (3 rep)

Cool Down

200m walk

then

x2

60 sec calf stretch

60 sec sumo squat hold

60 sec saddle

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